Another Prerequisite Question!

Hi,

I have read BtGB and am familiar with the FSP progressions that are explained in the book and how the book says to train them. I have also seen some videos online from Slizzardman and read some stuff on this forum that confuses me a little bit about some of the "prerequisites" for beginning some of the fundamental moves.

For example - in the book, it says that the basic progression for the back lever is a german hang (palms down). It also says to work static holds for 60 seconds aggragate work each training session, and to take your max hold and divide by two to get your working "sets". It very clearly says that once you progress through several steady states and are able to hold a position for 15 seconds, its time to move on to the next progression assuming you can hold it for at least a few seconds.

I have read that in the seminars, Coach Sommer says that 3x30 second german hang is a prerequisite before working on the other progressions for the back lever (like full tuck?) Obviously, this is a huge amount more volume than a simple 15 second hold, which is what the book says.

So...which is it?

I have a similar confusion with the basic planche progressions - Slizzardman says you should be holding a straight arm frog stand for at least 30 seconds before doing more advanced progressions to increase bicep tendon strength. Again, this is more than the 15 second rule BtGB puts forth.

Are these two examples special exceptions to the general 15 second rule in BtGB? If so, why is this not included in the book? What if I had just read the book without looking at this forum or Slizz's videos and hurt myself because progressing after a 15 second hold was too quick?

You should be able to hold tucks and flat tucks for 60 seconds, 15 seconds are for straddle and half lay (they are obviously harder)

Okay, did I miss that somewhere in the book? I am not trying to argue here, I certainly want to take it slow so as to build up the tendon strength. I just don't understand why a seemingly very important point like that would be left out. Am I missing something here?

You didn't miss anything. There are a few things we've discovered after the release of the book, which should get added to the second edition when it's released I believe.

The 15 seconds refers to straddle, half lay and full lay. 60s is the standard all the way to and including advanced tuck (for all FSP that have this variation), floor L sit (not advanced, that's 30s), one hand center straddle L, and low MSH (and maybe horizontal MSH, but I think that's 30s).